James Fitzgerald Therapy PLLC

Quenza Activities

What is an Activity?

An activity in Quenza is a single, self-contained piece of therapeutic content—such as a brief lesson, guided audio or video, exercise prompt, or reflection journal entry—that the client engages with in between sessions. It’s designed to offer focused, goal-oriented support and is often used to practice new skills, deepen self-awareness, or reinforce therapeutic insights.

HERE ARE SOME OF THE ACTIVITIES TO BE ADDED TO QUENZA SOON!

The following list of activities are offered as individual one time each events, or offered in progressive daily exercises called a pathway. (Refer to the Quenza pathways page for more info)

Accountability:

  • Electronic Journal & Diary Card (Practice Checklist)

Mindfulness Masterclass:

  • Mindfulness Modules Daily Practice Log
  • Mindfulness Skills Training Diary
  • Mindful Eating: The Raisin Exercise

Guided Audio Meditations

  • 15 Minute Body Scan
  • 30 Minute Body Scan
  • 45 Minute Body Scan
  • The Mountain Meditation
  • Open Awareness
  • Progressive Muscle Relaxation (cued breathing)
  • Restorative Yoga Meditation

Acceptance & Commitment to Values

  • The Top 5 Values

Interpersonal Effectiveness

  • Communication Skills: Describe the situation, with calm, confident, compassionate, curiosity.
  • Communication Skills: Express Yourself; mastering “A Part of Me Feels” statements.
  • Communication Skills: Assert yourself and ask for what you need clearly and directly.
  • Communication Skills: Reinforce and acknowledge the other person’s positive responses or behaviors.
  • Communication Skills: Mindful focus on your goal and avoiding getting sidetracked.
  • Communication Skills: Appear confident using body language and tone of voice to project confidence.
  • Communication Skills: Negotiate with a willingness to compromise and find solutions that work for everyone.
  • 10 Domains of Personal Boundaries
  • Understanding Your Boundary Challenges
  • Your Assertiveness Journal
  • Handling Pushback on Assertiveness
  • Boundary Visualization: Strengthening Your Personal Space
  • Strengthening Boundaries With Affirmations
  • Communicating Unmet Expectations
  • Giving Positive Feedback Assertively
  • Responding to Distorted Criticism
  • Assertive Responses to Criticism

Self-Improvement

  • The Best Possible Self
  • The Best Possible Resilient Self
  • The Wheel of Life